Seven tips for battling Seasonal Affective Disorder and the January Blues
As the season of sparkling lights, festive feasts, and cherished family moments wraps up, we often find ourselves back to the grind, braving winter's chill and settling into the everyday routine. For many, this transition can bring a noticeable dip in mood, the notorious January blues creeping in before we even realize it.
Seasonal Affective Disorder (SAD), often called winter sadness, is a common struggle during the darker months, driven by shorter days and reduced sunlight. It can leave us feeling drained and downhearted.
But don’t worry, there’s plenty you can do to shake off the gloom and brighten your outlook. The team at Write From The Heart has rounded up some top tips to help you combat SAD and reclaim your spark this winter.
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Mood-boosting mornings
Those dark winter mornings can make getting out of bed feel like a Herculean task, but resisting the snooze button comes with some worthwhile rewards. Kickstart your day with a nourishing breakfast, a breath of fresh air (if the weather allows), and a touch of movement.
Whether it’s a brisk walk or a quick yoga session, even a little activity can leave you feeling calm, uplifted, and ready to tackle the day ahead. When heading outdoors isn’t an option, let music set the tone, an upbeat playlist can energise you and put you in the right mindset to face whatever the day has in store.
Soak up the sun when you can
Winter sunshine may be scarce, but even just 15 minutes of sunlight a day can work wonders for your vitamin D levels and give your serotonin (the "feel-good hormone") a natural boost. When the sun graces you with its presence, take advantage of the moment, step outside for a refreshing sunny stroll.
With shorter daylight hours in winter, aim to catch those precious rays earlier in the day, perhaps before work or during your lunch break. Make the most of every fleeting beam!
Don’t neglect sleep
Winter's long nights not only lower our serotonin levels but also deplete our melatonin, the hormone that helps regulate sleep. This disruption is why our sleep schedules often suffer during the darker months. To keep your internal clock on track, establishing a solid nighttime routine is key.
Avoid caffeine after 4PM, steer clear of late-night eating, and limit screen time in the evening. Instead of harsh overhead lights, create a cozy atmosphere with soft lamps or candles, and swap your phone for a good book. As bedtime approaches, unwind with a soothing hot bath, or indulge in relaxing activities like meditation or journaling.
Light a calming scented candle, and finish the ritual with a cup of herbal tea. These small but powerful changes will set the stage for a peaceful night’s sleep, leaving you refreshed and ready to greet the new day.
Keep stress levels in check
With the return to work and the pressure to kick off the year on a productive note, it’s easy for stress to build up and weigh on our mood.
To keep your goals in check, create a clear plan with deadlines and milestones to maintain focus. Set achievable targets and break tasks into smaller, more manageable steps, giving yourself permission to take breaks when needed.
Incorporating stress-relieving activities into your daily routine can also make a difference. Whether it’s mindful movement, deep breathing, or meditation, these practices can help keep stress in check. Make time for self-care, and remember to connect with loved ones too.
Take time to remember
The New Year often invites reflection, and for many, it brings thoughts of loved ones we’ve lost. If you’re feeling down, it can be comforting to lean on friends, family, or your community for support.
Take a moment to reminisce, share joyful memories, or visit a place that holds special meaning. Keepsakes—whether it’s a framed photo, a flower, or an item like a cherished teddy bear—can also offer beautiful reminders of those we hold dear and bring comfort when it’s needed most.
Don't be afraid to reach out
When you’re feeling low, it’s natural to want to withdraw, but reaching out to friends and family can help you feel more connected. Chances are, your loved ones might be experiencing similar emotions. A simple conversation over a cup of tea can work wonders. Sharing your thoughts not only lifts your spirits but can bring comfort to both of you.
Ask for help when you need it
While leaning on friends and family is important, there are times when additional support is necessary. Mind offer resources for those struggling with SAD, including helplines and community support information.
It’s essential to remember that you’re not alone in this. For most people, SAD is a temporary challenge, and seeking help is a brave step toward feeling better. There's no shame in reaching out—it's a positive move toward healing.
Kirsty Prankerd, CEO of Write From The Heart, said: “As we embrace the challenges of the winter season, it’s important to remember that looking after our mental well-being is just as vital as our physical health. Seasonal affective disorder impacts many, but with the right strategies in place, we can navigate the winter blues and come through them stronger.
"Managing stress, maintaining a healthy sleep routine, and soaking up sunlight can all help lift our mood during the darker months. Remember to check in with loved ones at this time of year. Making time for one another and sharing how we feel allows us to feel connected, and helps us to overcome SAD together.”
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